Fitness
Nine tips to help overcome emotional eating
Improving your emotional intelligence (EI) will help you make smarter food decisions, eat healthier and better manage your weight, says Susan Albers. Too often, people have kneejerk reactions to food, mindlessly consuming calories, rather than taking a breath and consciously thinking through their options.
Negative emotions often cause people to eat when they are bored, angry or already full, says New York Times-bestselling author Dr. Susan Albers, a recognized psychologist who specializes in eating issues, weight loss, body image concerns and mindfulness.
Improving your emotional intelligence (EI) will help you make smarter food decisions, eat healthier and better manage your weight, says Albers. Too often, people have kneejerk reactions to food, mindlessly consuming calories, rather than taking a breath and consciously thinking through their options.
“I have had numerous clients tell me that when they become more mindful of their bodies and tune in closely to their emotions, not only does it help with their eating, it helps them enjoy their relationships and jobs more,” says Albers, whose work has been featured in many of the nation’s top media outlets, including O, the Oprah Magazine, Health, Self, Fitness, Family Circle, Natural Health, The Wall Street Journal and The Dr. Oz Show.
Albers recommends a variety of simple practices to increase mindfulness which can lead to reduced stress, better food choices and improved emotional intelligence including:
- Enjoy an Epsom salt soak. Add two cups of Epsom salt and half a cup of olive oil into warm bathwater and soak for 15 minutes. “Soothing water therapy, which has been around since ancient times, helps quiet and relax the body,” Albers says. “Even a short soak helps you to center and make better choices.”
- Another bath time option is a warming mustard soak. Mix ¼ cup mustard seed powder, ¼ cup Epsom salt, ½ cup baking soda and six drops of your favorite essential oil. Pour the mixture in a hot bath. “A mustard soak helps relax and detox your body as well as soothe tired or torn muscles – two issues that often lead to emotional eating,” Albers says. (NOTE: Here’s a video demonstration)
- Give your eyes a break. Rest and reset tired eyes by rubbing your hands together then gently placing your warm palms over closed eye lids for 1-3 minutes.
- Practice child’s pose. Kneel on a carpet or soft mat, drop your bottom to your knees and lean forward, stretching your arms out in front of you and resting your forehead on either a pillow or the floor. Breathe deeply in and out for five minutes.
- Warm up. Improve your sleep by warming your pajamas in the dryer for 5 minutes and slipping into them just before bed.
- Tea time. Enjoy a daily cup of cinnamon or black tea. Both have been proven to help reduce cortisol, a hormone responsible for fight-or-flight stress and often weight gain.
- Self-massage. Use a tennis ball to relax and release muscles after a long day. Gently roll tired feet over the tennis ball or place it between your shoulders, lean against a wall and slowly move from side-to-side.
- Take a stand. Take a break from sitting by placing your hands on either side of an open doorway, then leaning gently forward on your weight. “Sitting is the new smoking – it can take years off your life,” Albers says. “Standing periodically gives you a natural energy boost without having to go for a candy bar, and the shoulder stretch and chest opening helps relieve tension from sitting at a keyboard.”
- Nutrition boost. Stock up on magnesium, vitamin D and iron. “Magnesium, vitamin D and iron help our bodies run smoothly,” Albers says. “People notice when they’re dragging, and these are helpful for reenergizing your body.” Eating spinach is key for all three minerals and vitamins, Albers says. Other items to eat: Vitamin D-fortified foods, such as cereal, orange juice and mushrooms; foods rich in iron, such as chicken liver and quality beef; and foods that help with magnesium, such as pumpkin seeds, almonds and leafy greens.
Fitness
Treatment options to help overcome knee pain for sports enthusiasts
“Sports-related pain should be evaluated quickly, especially when it’s difficult to put weight on the knee, swelling occurs or there is restricted range of motion,” said Dr. Alexander Meininger, orthopedic surgeon and MACI consultant.
Millions of people experience chronic pain, with knee pain among the most common. Athletes and active adults know the impact activities like running and skiing can have on their knees, but when chronic knee pain makes it difficult to do those activities, or even day-to-day tasks like walking up the stairs, people may often face challenges.
According to the journal “Cartilage,” unlike other tissues, cartilage does not repair itself and, without proper treatment, can worsen over time and become more difficult to treat. However, options like FDA-approved knee cartilage repair surgery MACI (autologous cultured chondrocytes on porcine collagen membrane) uses a patient’s cells to help repair cartilage defects and may help alleviate knee pain.
“Sports-related pain should be evaluated quickly, especially when it’s difficult to put weight on the knee, swelling occurs or there is restricted range of motion,” said Dr. Alexander Meininger, orthopedic surgeon and MACI consultant.
Justin Keys, a former patient of Meininger and avid skier, knows that the long-term outcomes of knee cartilage surgery can be worth the short-term sacrifices. After several injuries, including an ACL injury, Keys struggled with most activities except walking on flat, paved surfaces. After consulting with Meininger, Keys chose knee cartilage repair to help get back to his active lifestyle.
Keys considered whether to manage the injury as-is or choose MACI and undergo rehabilitation to potentially get back to his favorite activities in the future. He knew he could no longer use short-term relief methods and had to address his pain with a treatment to help provide lasting relief.
For athletes like Keys who want to fix knee pain, it’s important to consider these steps:
Discuss Options with Your Doctor
Patients should talk to their doctors and undergo an MRI to help assess the internal structures of the knee. Meininger recommends patients and their doctors discuss options for long-term knee restoration health, preserving function for future decades and recognizing the short-term sacrifice.
Set Yourself Up for Success
Experts like Meininger suggest patients take steps ahead of surgery to help their recovery.
“The important thing is to be as fit as possible and use the preseason months to undergo surgery and rehab,” Meininger said.
Patients can take steps to prep their home for recovery, which may include:
- Bringing necessities down from hard-to-reach shelves
- Moving furniture to ensure clear pathways
- Installing shower safety handles to minimize potential falls
The Road to Rehab and Recovery
Rehabilitation takes time and everyone’s experience is unique. It can be as much of a mental challenge as it is physical. Committing to a physical therapy regime, staying hydrated and eating well are important aspects to support recovery. Patients should talk to their doctors with questions and before starting any exercises.
IMPORTANT SAFETY INFORMATION
Do not use if you are allergic to antibiotics such as gentamicin or materials from cow or pig; have severe osteoarthritis of the knee, other severe inflammatory conditions, infections or inflammation in the bone joint and other surrounding tissue or blood clotting conditions; had knee surgery in the past 6 months, not including surgery for obtaining a cartilage biopsy or a surgical procedure to prepare your knee for a MACI implant; or cannot follow a rehabilitation program post-surgery.
Fitness
6 Exercise safety tips
Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.
In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.
Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.
Find more resources to support your fitness journey at CURAD.com.
Keep Dirt and Germs Away
The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.
Spray Away Sore Spots
Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.
Put Pain in the Past
When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.
Reduce Impact of Knee Strain
Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.
Manage Pain and Relieve Pressure
If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.
Control Back Strain
When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.
Fitness
Exercise can provide relief for dry, itchy eyes
A significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes.
A team led by researchers from the University of Waterloo discovered that a significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes.
Every time we blink, our eyes are covered in tear film—an essential protective coating necessary for maintaining healthy ocular function. Healthy tear film comprises three layers–oil, water, and mucin–that work together to hydrate the ocular surface and protect against infection-causing irritants like dust or dirt.
When any part of the tear film becomes unstable, the ocular surface can develop dry spots, causing eye symptoms like itchiness or stinging and burning sensations.
“With so much of our activity tied to screen usage, dry eye symptoms are becoming increasingly common,” said Heinz Otchere, a PhD candidate in vision science at Waterloo. “Instead of having to use eye drops or other alternative treatments, our study aimed to determine if remaining physically active can be an effective preventative measure against dryness.”
Fifty-two participants were divided into two groups—athlete and non-athlete—to participate in an exercise session. Participants in the athlete group exercised at least five times per week, while non-athlete participants exercised no more than once per week. Researchers, which included experts from the University of Cape Coast in Ghana, performed visual examinations before and five minutes after each exercise session, where tear secretion and tear break-up time were assessed.
While participants in the athlete group showed the largest increase, Otchere says all participants experienced a meaningful boost in tear quantity and tear film stability after the exercise session.
“It can be challenging for people to regularly exercise when the demand is there to work increasingly longer hours in front of screens,” Otchere said. “However, our findings show physical activity can be really important for not just our overall well-being, but for our ocular health too.”
The study, Differential effect of maximal incremental treadmill exercise on tear secretion and tear film stability in athletes and non-athletes, was co-authored by Otchere, the University of Cape Coast’s Samuel Abokyi, Sekyere Nyamaah, and Michael Ntodie, and Ghana’s Our Lady of Grace Hospital’s Yaw Osei Akoto. It was recently published in the Experimental Eye Research journal.
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